WORKOUT OF THE DAY (WOD)

CrossFit

Max EFFORT Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


2-2-2-2-2-2-2

*Work up to a heavy 2

Metcon

B: Metcon (AMRAP - Reps)


4 Rounds of:

1:00 FR Lunges 75/55
Rest 30 seconds
1:00 KB Swings G/Y
Rest 30 seconds
BK: 95/65, R/G
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (No Measure)


3 Rounds of:
500m Row
400m Run
15 Push press 135/95

Rest 3 minutes

20-15-10-5
Hang Power Clean 135/95
Bar over Burpees
T2B
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. 2-position Snatch
1 x 1+1 @50%
1 x 1+1 @60%
1 x 1+1 @70%
3 x 1+1 - Work up to a heavy

B. 2-position Clean
1 x 1+1 @50%
1 x 1+1 @60%
1 x 1+1 @70%
3 x 1+1 - Work up to a heavy
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


30 min EMOM of:

1. 12 Deadlifts 185/125
2. 10 Burp BJ’s 24”/20”
3. 20 Sit Ups
4. :50 Max DU
5. Rest
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CrossFit

Thigh Day Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A: Metcon (Weight)


5 Sets of:

6/6 Bulgarian Split Squat (HAP)

Rest 30 seconds

12 RDL'S (HAP)

Rest 1 minute

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

5 Dbl. KBS B/W
10 Dbl. KB Front Squats
15 T2B
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Hang Snatch + Snatch + OH Squat
1 x 1+2+1 @50%
1 x 1+2+1 @60%
5 x 1+1+1 @70%

B. Snatch Deadlift
4 x 4 @80%+

C. Back Squats
4 x 3 @ 75%
Tempo= 0:4:0
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A: Pull-ups


For 12 minutes, every 2 minutes perform:

6-8 Weighted Pull Ups

Metcon

B: Metcon (Time)


15 min CAP

3 Rounds of:

21 Pull Ups
15 Push Press 95/65
9 P. Snatches
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


100 Ball Slams 30/20
800m Run
100 Burpees
800m Run
100 KB Swings O/B
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CrossFit

Cardio Wednesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


40 Wall Balls 20/15
40 Push Ups
40 DU
400m Run
30 Wall Balls
30 Push Ups
30 DU
400m Run
20 Wall Balls
20 Push Ups
20 DU
400m Run
10 Wall Balls
10 Push Ups
10 DU
400m Run
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CrossFit

Sweat
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

Metcon (No Measure)


2 Rounds of:

5 min AMRAP:
15 Cal Row
15 Headcutters G/Y

Rest 1 minute

5 min AMRAP:
40 DU
15 K2E

Rest 1 minute

5 min AMRAP:
200M Run
15 Wall Balls 20/15

Rest 1 minute
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